For quality:

Rope Climb Practice

Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs

Beginners can hang from the pull-up bar with a rope attached and practice the foot wrap. Or, sit on a box in front of the rope and practice the foot wrap.

Advanced can practice legless rope climbs or L-sit rope climbs.

As many reps as possible in 15 mins of:

1 Rope Climb

5/4 Air Bike Calories

2 Rope Climbs

10/8 Air Bike Calories

3 Rope Climbs

15/12 Air Bike Calories

1 Rope Climb

5/4 Air Bike Calories

2 Rope Climbs

10/8 Air Bike Calories

3 Rope Climbs

15/12 Air Bike Calories

1 Rope Climb

5/4 Air Bike Calories

2 Rope Climbs

10/8 Air Bike Calories

3 Rope Climbs

15/12 Air Bike Calories

1 Rope Climb

5/4 Air Bike Calories

2 Rope Climbs

10/8 Air Bike Calories

3 Rope Climbs

15/12 Air Bike Calories

Rope Climb / 5-10-15 Elevated Ring Rows

TARGET SCORE
Target Rounds: 9 Rounds
Minimum number of Rounds before scaling: 6
Large Class Target Rounds: Same
Large Class Minimum number of Rounds before scaling: Same

STIMULUS and GOALS
Stimulus is moderate intensity. Working with purpose on the rope climbs and using the bike for active recovery will keep athletes moving and reduce the time athletes rest at the rope.

If Rope Climbs are unavailable, change to Elevated Ring Rows, where feet are supported by a bench or box with the body parallel to the ground.

How Rounds are counted:
1 Rope Climb, 5/4 Calorie Air Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds
ETC…